| One of the most difficult things beginners in yoga and | | | | could use a kneeling bench (prices start around CAD |
| or meditation face is in developing a home practice. | | | | $60.00)if you have problems getting into a |
| We all face this at some point. It's our nature to want | | | | cross-legged sitting posture. You can also just sit in a |
| to do what's easy and comfortable and for most of | | | | chair provided you sit upright (not leaning back) with |
| us, that means we ignore or skip our own practice and | | | | feet planted firmly on the floor. Follow the links below |
| instead rely on a class or group setting. In order to | | | | to find out more about yoga and meditation products. |
| deepen your experience and really make it your own, | | | | 4. EXCUSES & OBSTACLES: It's amazing how |
| you should consider taking it a step further and | | | | quickly we make up excuses NOT to practice - they |
| develop a home practice. Not only will it enhance your | | | | happen so quickly that we are often unaware of them |
| own awareness on physical, emotional and mental | | | | (or chose not to pay attention to them). One excellent |
| levels, it will increase the benefit you get out of your | | | | method of bringing them to light is to address your |
| classes. | | | | yoga or meditation space on a daily basis, consciously |
| Here are a few suggestions on how to develop a | | | | becoming aware of the excuses that surface: "I'm too |
| home practice: | | | | tired today, I'll do it tomorrow", or "I did enough |
| | | | yesterday, I'll take a break today" or "I'm not very good |
| 1. INTENTION: everything starts with intention. Without | | | | at this", or "I don't have time right now", etc. As you |
| intention, we won't progress in anything. We need to | | | | become aware of the excuse, try to recall your |
| be honest about our intentions and honor them as best | | | | intention. Then go to your yoga mat or meditation |
| we can. To form a positive intention, think about the | | | | cushion. For yoga, just do a warm up exercise like the |
| reasons why you want to do a particular thing or | | | | Sun Salutations (part of the Integral Yoga series). You |
| develop a particular skill. Imagine yourself doing it, and | | | | may just find that after doing these, you feel motivated |
| try to make your image as real as possible. Consider | | | | to do some more postures. For meditation, go to your |
| everything you can about it: what specialized | | | | cushion and just sit down. Get into the habit of |
| equipment you might need, where you will do it, and | | | | practicing your meditative posture (spine erect but not |
| when you will do it. | | | | stiff, head upright, chin slightly tucked in to elongate the |
| 2. PERSONAL SPACE: Setting up your personal | | | | spine, shoulders relaxed and hands in lap or on knees). |
| space is important. It's a lot harder to develop a home | | | | Even a few minutes of practice a day will ease you |
| practice if you don't have a consistent place to | | | | into the habit of sitting. |
| practice. For yoga, it just means having a space that | | | | 5. BE GENTLE WITH YOURSELF: avoid the trap of |
| doesn't require you to ship furniture out to storage, just | | | | judgment and competitiveness. Whatever you do is |
| moving a few chairs and having a space | | | | just right. If you can't practice today, you can't (but be |
| approximately 7 x 8 feet is plenty. For meditation, you'll | | | | aware of the excuses). If you can only devote 10 |
| need to take it a step further and try to dedicate a | | | | minutes, that's fine. Consistency in practice is more |
| space - it might just be a corner of a room with a | | | | important - 10 minutes 5 or 7 times a week is better |
| small table on which you can place flowers, a rock or | | | | than 60 minutes once a week. What you are |
| a spiritual figure. Try to make it an area of low traffic | | | | developing through this process of daily practice is |
| where you won't be disturbed, a place where you can | | | | commitment, and this is a valuable asset that you can |
| close the door and where it is relatively quiet (no music | | | | use throughout your life. |
| or loud noises if possible). Try to set aside a regular | | | | 6. TRACK YOUR PROGRESS: keeping a small |
| time each day for yoga and/or meditation practice. | | | | calendar next to your practice area is a great form of |
| Sometimes it's best to do them at the beginning of the | | | | encouragement. Mark down how many minutes you |
| day so it might mean setting your alarm clock a bit | | | | practice each day. Make a commitment to do a |
| earlier in order to make time available. You won't | | | | certain amount of practice a day (for example, starting |
| regret doing this as these practices set you up for the | | | | off with 10 minutes a day every other day, to start, |
| rest of your day. Doing them in the evening is also | | | | then 10 minutes a day every day, etc.) If you |
| beneficial, but don't do yoga too close to bedtime (or | | | | successfully meet your commitment at the end of a |
| just do the relaxation or restorative practices). | | | | week, reward yourself! (but not by skipping practice). |
| Meditating close to bedtime is very beneficial. | | | | Try to gradually increase your home practice - setting |
| 3. SPECIALIZED EQUIPMENT: one of the excuses we | | | | high goals at the beginning is not the best idea, so start |
| often use is that we don't have the right gear to | | | | small and gradually work up to more each day as you |
| practice, so this is an easy one to eliminate right away, | | | | find yourself meeting the commitments you've made |
| provided you can afford it. For yoga, you'll need a | | | | for yourself. |
| blanket or a yoga mat (prices range from CAD $14.95 | | | | Home practice is a rewarding and enriching experience |
| to $59.95 depending on the length, thickness and mat | | | | that only you can develop. If you are taking a class, |
| material). Optionally you can also use props such as a | | | | follow the teacher or facilitator's instructions on what |
| yoga strap and a block. Your teacher will generally | | | | to practice at home. If you're not taking a class, do |
| guide you if these are needed. For meditation, it's | | | | consider it - one can make all sorts of mistakes in |
| important to have a firm support cushion (a zafu or | | | | practice by attempting things on one's own. As you |
| round meditation cushion is the traditional one used - | | | | progress in your practice, a teacher can help point out |
| they cost about CAD $55.00) in order to help support | | | | areas of weakness or opportunity to develop. |
| the body in an upright sitting position. Alternately, you | | | | |